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Monday, Sept. 23rd 2013 - OHS Chipper
Posted: 23 September 2013 04:16 PM   [ Ignore ]   [ # 46 ]
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Monday, Sept. 23rd 2013 - OHS Chipper


45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar (first EVER!) daydream
65 pound Overhead squat, 10 reps
20 GHD sit-ups (subbed Toes-to-bar, ‘cause I luvd them so much the last time rolleyes )

23:49

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 23 September 2013 04:56 PM   [ Ignore ]   [ # 47 ]
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frosty996 - 23 September 2013 03:17 PM
OPG57 - 23 September 2013 02:46 PM

Maybe you can make some nerf plates LOL

It’s not that bad, the progression goes: PVC, men’s bar, 25kg, 30kg, 35kg, etc as long as the prior workout didn’t cause any pain.

Sometimes injuries can be good things. They give you lots of time to reflect on what you’re doing and if an alternate course of action might be of more benefit. Good luck on the Rehab Frosty.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 23 September 2013 04:58 PM   [ Ignore ]   [ # 48 ]
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SATURDAY 130921

Five Three rounds of:
100 meter Sprint 18.27, 17.85, 17.55, Ouch!
Clean & jerk, 1 rep 135,  155, 165
Max reps Muscle-up ( Prog, Jumping Ring at Nose) 7, 7, 7

Pulled up Lame on Round 4 sprint

Cash-out: Grundle Icing, Makers Mark, and figuring how bad I’m hurt ( and what WODs I can do during recovery)

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M/48/5’ 11”/220#

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Posted: 23 September 2013 04:59 PM   [ Ignore ]   [ # 49 ]
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9/23/2013 OHS chipper

4 rft:  6:09
Puppies
Four rounds
10 Over head squats, pvc-25 pounds
10 Hanhing leg raises or 20 sit ups

Felt good to get back to cross fit tonight.  I am finally over my cold.

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Posted: 23 September 2013 04:59 PM   [ Ignore ]   [ # 50 ]
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Drgnflygrl32 - 23 September 2013 04:16 PM

Monday, Sept. 23rd 2013 - OHS Chipper


45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar (first EVER!) daydream
65 pound Overhead squat, 10 reps
20 GHD sit-ups (subbed Toes-to-bar, ‘cause I luvd them so much the last time rolleyes )

23:49

Big shout out to my Warrior Chick sister, for CRUSHING the WOD tonight!!! Proud of you worship

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Posted: 23 September 2013 05:02 PM   [ Ignore ]   [ # 51 ]
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jennmedic - 23 September 2013 03:48 PM
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1! Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift. The whole purpose of doing a total was to establish my 1 rep max on all 3 lifts. I now know what poundage’s I need when I schedule my reps and sets and break them down into percentages based on that 1 rep max . I add 10% on to that max for Squats and Deadlifts.3- 5% on bench.  My Goals will be 385 lbs Squat. 341 lbs. bench 462 lbs Deadlift. 1190 lbs. Total cool hmm  Scratch that! I’m gonna break 1200 lbs. LOL .  I will begin week 1 of a 12 week cycle this Saturday with Higher repetition Squats and lighter weights. Focusing on form. This is actually fun again. grin  Have a great day all.

Lookin good OPG. That is some serious weight. Can’t imagine 330 on bench. Wow!

Thanks Jenn. You’re not that far behind me doing 205 x 10! You would be a pretty good strength athlete if you focused on it . I know you’re way to Hyper though LOL

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 23 September 2013 05:54 PM   [ Ignore ]   [ # 52 ]
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45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 KTE
115 pound Overhead squat, 10 reps
20 superman

17.15

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M/45/6’3/230 205
CF start 9/2011

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Posted: 23 September 2013 06:36 PM   [ Ignore ]   [ # 53 ]
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B/I:
cfwu
stretching
ankle mobility
50 single-unders

WOD:
scaled “Fight Gone Bad!”
Three 5 minute rounds of:
Wall ball shots, 10 lb ball (31, 23, 20)
SDHPs, 45 lbs (20, 15, 15)
Box Jumps, 16” box (15, 14, 12)
Push-press, 45 lbs (14, 9, 10)
Burpees (8, 6, 8)
Rotate exercises each minute. Rest 1 minute between rounds. Score = total reps completed.

Score: 88+67+65=220

C/O:
stretching

Second time I’ve done FGB. Last time was on 06/26/13. Score then was 239, so I’m 19 reps down. But I scaled a bit less this time. Last time I subbed dumbbell thrusters for wall balls, and box jumps were only 8”.  Still, I was disappointed that I didn’t improve my score. Just not feeling it today I guess.

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 23 September 2013 06:48 PM   [ Ignore ]   [ # 54 ]
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Monday 130923

Run 2.0 mi. 15:00 min.

XFit - Pack - For Time
45lb overhead squat, 50 rep
100 sit-up
65lb overhead squat, 25 rep
50 toes to bar (sub’d knees to elbows)
115lb overhead squat, 10 rep (dropped weight from 115 to 95)
20 GHD sit-up (sub’d incline sit-up)

Time: 40:50min

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 23 September 2013 08:14 PM   [ Ignore ]   [ # 55 ]
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Done Monday Sept 23rd
11:30
Buy In:
1:00 in each stretch
Bottom of the squat

Pigeon

Bottom of the squat

Good morning

Bottom of the squat

Couch

Bottom of the squat

Hamstring on box

Bottom of the squat

Wod:
Tabatta
Row
Hang power cleans @55#
Wall balls
row in meters 60/60/67/78/91/94/91/77
wall ball 6/5/5/5/6/6/5/4
HPC 9/10/9/9/7/8/7/7
I did the HPC first and rowing last
I didn’t get darla’s numbers

Cash out:
Overhead carry with 25# plate max distance in 5:00
M- 450m
D 400m

5:30 Roots Weightlifting club
w/u
Snatch
5-3-2-1-1-1-1-to a 1RM
33-53-63-73-83-93-103ff
then 15x1 @85% of highest weight you made
so used 78#
we only got through 12 lifts with 3 people on our bar

Back Squat
5x5
63-83-103-123-138
should have done 143 but worried about the 20# jump

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 23 September 2013 08:41 PM   [ Ignore ]   [ # 56 ]
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frosty996 - 23 September 2013 03:17 PM
OPG57 - 23 September 2013 02:46 PM

Maybe you can make some nerf plates LOL

It’s not that bad, the progression goes: PVC, men’s bar, 25kg, 30kg, 35kg, etc as long as the prior workout didn’t cause any pain.

it adds up quickly

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 24 September 2013 04:49 AM   [ Ignore ]   [ # 57 ]
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SUNDAY 130922

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


Oh man I h8 this suckfest WOD. I did around 275-280 depending on calorie calculation. My rower can’t calculate, so I judge based on distance.
R1-90+.23 row
R2-73+.21 row
R3-70+.20 row

275ish

SATURDAY 130622
273
rowed .19, .19, & .20.

Compare to 130118.
Burpees this time.
248

Compare to 121129
197

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 24 September 2013 07:45 AM   [ Ignore ]   [ # 58 ]
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130923 High Bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:

100%=240#
1X10@60%, 145
1X8@65%, 155
1X8@70%, 170
1X8@75%, 180
– rest 2 minutes.

Metcon
3 rounds:
7 Front Squats @ 70% 150#
21 KBS @ 24kg/16kg (55# DBS)
50 double unders
For time.
Time: 14:11

Cool down:
Walk

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 September 2013 07:57 AM   [ Ignore ]   [ # 59 ]
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Cluster Singles; 400m run, Thrusters

Before: s/m

Cluster Singles
95-105-115-125-135-145-155-165-175-180-185F-185
My thruster PR (from 2010, matched this year) is 175, so I’m hoping this is a sign I can top that.

3 Rds for Reps
3:00 to run 400m, then ME 45# thrusters
1:00 rest
34-28-29 = 91 thrusters

After: 10 kipping PU unbroken, 10 T2B unbroken, shoulder felt OK

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 24 September 2013 09:19 AM   [ Ignore ]   [ # 60 ]
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Strength:
Squats x 12-10-8-2-1-1-1
135-185-225-245-265-285-295

WOD:
For Time:
Buy-in: 25 Burpees
Then…
15-12-9
Kettlebell Goblet Squats - 45lb db
Kettlebell Swings - 45lb db
Knees to Elbows
Cash-out: 1500m Row
Total Time - 16:07

1500m row was killer

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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